Perhaps you thought swapping your coffee for warm water with a slice of lemon was reason enough to feel smug about your morning routine? Think again. The wellness set (or a section of it, at least) has moved on to “okra water,” which is made by steeping sliced okra pods in water overnight. According to those touting its benefits online, drinking it can help to “hydrate skin from the inside.”
But the question, as always, is whether there’s any substance to the suggestion. Should we be drinking okra water, or is it simply a fad? Vogue asked Artah’s head of nutrition, April Morgan, and Reborne nutritional therapist Esra Soylucicek to assess.
What is okra water?
“Okra is a flowering plant in the mallow family—the same family as hibiscus—and has been a staple ingredient in world cuisines for centuries,” Morgan explains. “Originating in Ethiopia, okra quickly became popular in India, the Middle East, the Caribbean, and the American South.”
Making okra water is simple. “Okra water is a drink made by steeping sliced okra pods in water overnight,” says Morgan. “The result is a mucilaginous, grassy-flavored drink.”
Nutritional okra water benefits
“The mucilage (a gel-like substance) in okra acts as a prebiotic and supports the growth of beneficial gut bacteria,” says Morgan. This can result in improved digestion and regular bowel movements.
“Okra also contains soluble fiber, which supports your gut microbiome; plus, it can potentially help your body to control its blood sugar levels by slowing the absorption of sugar in the digestive tract—while insoluble fiber can also bind to cholesterol and aid its removal from the body,” she adds.
Additionally, okra is rich in antioxidants, such as quercetin and kaempferol, which can help to reduce inflammation and neutralize damage caused by free radicals. However, Morgan points out that in-depth research into the benefits of okra water is limited—though the results of what research there is are promising.
Why has drinking okra water become a wellness ritual for some?
“Habit stacking is popular,” Morgan points out. The idea is to upgrade your preexisting routine. For example, if you struggle to drink 2.5 liters of water each day, try adding electrolytes to your routine for a boost of hydration and healthy minerals. “Okra water fits perfectly into this method,” Morgan adds. “It’s an easy hack to supercharge your water intake with minimal effort, plus it has our gut and metabolic health in mind.”
Can anyone drink okra water?
“Most people can safely drink okra water; however, those who have SIBO (small intestinal bacterial overgrowth) may want to avoid it, because the mucilage present in okra is rich in soluble fiber, which slows digestion and can ferment in the gut,” cautions Morgan. “While this might be helpful in general, when it comes to digestion, there is a risk that SIBO symptoms can be exacerbated.”
How often should you drink okra water?
“If you’re focusing on blood sugar control, try drinking okra water consistently for two to four weeks and then assess how your body responds. But for general wellness purposes, it can be taken daily,” notes Morgan. “Conversely, if you aim to support your gut, it should be incorporated two to three times a day for a period of time and then cycled off.”
Is okra water more hydrating than plain water?
In the simplest sense, drinking okra water does count toward your daily fluid intake, but it doesn’t hydrate you more than a glass of water would. “Keep okra water refrigerated and drink within 24 hours,” says Soylucicek. “Discard if it smells sour, looks cloudy, or tastes off.”
What is the difference between okra water and okra soup?
Okra soup is commonly eaten in countries across West Africa, including Ghana and Nigeria. It is often fashioned into a thicker stew and eaten with ground rice (rice milled and ground into a powder) or fufu (boiled and pounded cassava, yams, or plantain). Okra water, on the other hand, is simply plain chopped okra that has been steeped in water.
Eating okra vs. drinking okra water
“Eating the whole vegetable will always offer the full range of benefits; the water is simply an add-on and offers a strategy to boost nutrient value in our hydration,” Morgan says.
When drinking okra water, Morgan suggests adding ginger to complement okra’s gut-soothing properties. “If metabolic health is a focus, then adding a cinnamon stick or fenugreek seeds may contribute to better blood glucose control,” she adds. “Additionally, turmeric root (in combination with okra) supports gut-liver synergy by aiding detoxification and supporting gut barrier integrity.”
Can drinking okra water boost your skin health?
As okra contains a small amount of vitamin C, which helps the body increase and maintain collagen, drinking okra water could have a positive impact on overall skin radiance and luminosity. Vitamin C is, however, a fragile micronutrient and “degrades when soaked in water for a long time, so the amount in a glass of okra water is less than in a raw okra plant,” explains Soylucicek. There is also “no clinical evidence to suggest that drinking okra water improves skin conditions such as acne,” aside from moderately balancing out your blood sugar levels.
Is okra water safe to drink during pregnancy?
“Okra water (made with clean, fresh ingredients) is generally considered safe to drink during pregnancy,” Soylucicek explains. Contrary to popular belief, there is no evidence to suggest that drinking okra water offers any special pregnancy or fertility benefits—nor that it eases or induces labor. While okra is a useful source of folate, okra water isn’t an appropriate prenatal folic acid supplement. It’s always best to check with your doctor and midwife, who will be able to advise you on a personal basis.
Fruit and vegetable alternatives to okra water
“I love adding herbs to water, as you can easily tailor them to what your body needs,” Morgan suggests. “Holy basil, coriander, and lemongrass are brilliant herbs for calming, antibacterial, and antioxidant purposes, as well as digestive assistance.” You could also infuse your water with cucumber, which is light and easier to drink in larger volumes than okra water.
What are the downsides of drinking okra water?
“For most healthy people, a daily glass is likely fine,” Soylucicek explains, but there are a few things to keep in mind. Okra ferments in the gut, so “some may experience bloating and increased wind,” she adds. The thicker the mucilage in the drink, the more likely this is to occur. Okra also contains a moderate amount of oxalate, so if you have a history of calcium-oxalate kidney stones, you may want to limit your okra water intake. “The same advice applies to those on diabetes medication, as okra can lower your blood sugar. Plus, its vitamin K content is worth flagging for anyone on a blood thinner such as warfarin.”
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